[Ille]

Thx for all the replies!

Stefan- how long was your cycles and how long has it been since now?

And how is your acne today?

[Ille]

Thank you all guys!

Im not that strong anymore, my best lifts ever is 200kg back squat / 160kg bench press / 240kg deadlift but those numbers are about 20-40kg less now depending on wich exercise we talk about.

And yes. With low volume i always take everything to absolute failure , its my favorite way to train and since i found JP’s forum it feels amazing ive been doing something right when everone always told me i should do more volume, but i got some serious growth anyway….

That being said, i belive there is a place for everything now with isolation for higher sets and reps too

[Ille]

Ya but for me personally, i have a hard time understanding why putting a triceps movement (that includes all push muscles) in same workout as a incline?

Why not only do as you do with the back exercises in this split and do triceps focused press one day and the other do a incline press the other day and rotate as with row and lat movement.

So i would do 6 exercises here because the volume for pressing muscles get hard to recover from imo after trying this split for 6 months .

Anyone more feel like this?

[Ille]

JP laid out a full body rotation on his IG a while ago.

It was 7 exercises

Something like:

*Incline press
*Dip / Tricep movement
*Chins/pulldowns or rows
*RDL or Ham curls
*Squat movement or Leg press
*Calf raises
*Biceps curl

1 load set / 1 down set

Every other day , play around with exercise selection, rotation and reps.
And just keep getting stronger m8

Cheers!

[Ille]

How was your time in Sweden?

Anyway some questions regarding the log.

•Still smashing clusters? Changed anything?

•How many clusters per exercise do you do for your last week before going back to one set?

•Seen any good hypertrophy from this training?

Cheers.

[Ille]

Let me know what needs breaking down further and I’ll try to mate

Really Nice of you, i think i do understand your training, i meant for me its too complicated i belive, , i never do any RIR work except for my warmup sets, and all working sets i do take to failure, and i really enjoy RP.
I really look forward to this log , Will be interesting to see what i can adapt.
Like your style of workouts!

[Ille]

Found it! Awesome man , i Will be following this!

So a question,

Do you do your cluster like this if i understand right.

5 reps (2RIR) rest 20 sec* 5 reps (1rir) rest 20 sec* then also adjust the weight to one you can do 12 reps with and fail and then do your rest-pauses?

Not quite mate. I do my rest pause set first

So, with a load that doesn’t change, max effort failing at around 12 reps. Rest 20secs. Max effort again.

There are currently only 2 fail points for the rest pause set. This will get extended to 3.

Then, once the RP set is done, it’s onto the loaded round. 5 reps (2 RIR) 20 sec rest 5 reps (1 RIR)
Again, only 2 parts to this at the moment. It will extend to three, and then four. The final two clusters will be working to 0 RIR.

On the loaded round, the external load WILL change from cluster to cluster
Is that helpful?[/quote]
Yes, i do understand, but too complicated for me 😀 you are very clever my man!

[Ille]

Found it! Awesome man , i Will be following this!

So a question,

Do you do your cluster like this if i understand right.

5 reps (2RIR) rest 20 sec* 5 reps (1rir) rest 20 sec* then also adjust the weight to one you can do 12 reps with and fail and then do your rest-pauses?

[Ille]

Gr8 thread , ill watch

[Ille]

I dont know but just a thougt, liver would be good too then for Vitamin A thus it contains pretty good amounts of it

[Ille]

Well….. poster couple of days ago that i did upper/Lower but now i think im actually going to evolve to a PPL split.
Been doing full body & upper/Lower split for 3+ years now so probably a good time to up the game?!

[Ille]

Upper/Lower EOD, why?
-hittin every bodypart twice e8d and ATM i can’t train any more frequently.

Will start PPL When i feel i need more work per bodypart and have more time to be in the gym weekly. 🙂

[Ille]

Same here

Solved it, gotta swipe the Numbers 😀

[Ille]

Push today.

Inc DB Press

Dec Smith Press

High Inc Machine OHP

X-Over
Cuff Laterals

Cable Pushdown
Rope Overhead Ext

This is my favourite push session. Tricep seems good so I’m going after this ????????

Nice to see, but what about ur tricep? Old nagging Injury?

And just curious why u follow a P/P/L routine instead of ie. Upper/Lower? As JP suggests hit every musclegroup twice weekly for better MPS and gainz.
is it because ur heavy weights and intensity that ur body needs more rest in between sessions or just preference?

[Ille]

Hey 1 more question , now that u load ur lowerback with RDL on pull days, do u ever load ur lowerback on legs day? Do u focus solely on leg presses etc?
And why dont u barbell squat being a old powerlifter?